240913

Warmup

1. 5 min light jog or rowing to get the blood flowing.
2. Dynamic stretches:

• Leg swings (20 each leg)
• Arm circles (20 each direction)
• Hip circles (20 each direction)
• Torso twists (20 each side)

1. Mobility:

• Spiderman stretch (1 min each side)
• Pigeon pose (1 min each side)
• Shoulder dislocates with a PVC pipe (15 reps)

1. Warm-up sets:

• Deadlift: 2 sets of 5 reps with increasing weights
• Bench Press: 2 sets of 5 reps with increasing weights

Strength

Deadlift:

• 5 reps @ 65% of 1RM
• 5 reps @ 75% of 1RM
• 5+ reps @ 85% of 1RM

Bench Press:

• 5 reps @ 65% of 1RM
• 5 reps @ 75% of 1RM
• 5+ reps @ 85% of 1RM

Workout

"21-15-9"

1. Deadlifts @ 225/155 lbs
2. Bench Press @ 135/95 lbs
3. Bar-over Burpees

Summary

Today's workout focuses on building and testing your maximum strength with deadlifts and bench press, followed by a high-intensity metcon to enhance your cardiovascular endurance while maintaining strength demands. Be sure to manage your weight selections appropriately to ensure full range of motion and safety. The complimentary metcon of 21-15-9 reps will push your limits with compound movements combined with bar-over burpees for a blend of power and agility.